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Monday July 16, 2012

Busy weekend at Rocky Point CrossFit!

There was the Noon WOD on Saturday. Furthest distance in the Farmers Carry (50/35) was Michael Herberts (530m) and Becky (430m)! Nod of the hat to Fernando Sr who went 1200m with 35lbs!

Cooked up some great meats from Hill’s Speciality Foods.

Chilled and watched The 2012 CrossFit Games. Congrats to CrossFit Fraser Valley who had a team that made it all the way to the competition!

Did a WOD at the Park.

Did some paddleboarding.

Looking forward to a lot more great workouts and outings!

Today’s Workout

Some Results List, but we’ll spend some more time with Clean Tech.

Fitness

21-15-9 reps of:
Clean 95-115/55-75 pounds
Ring dips

If you can’t do ring dips do 2X the bench dips

Performance

12-9-6
Cleans 135/95
21-15-9
Ring Dips

or

21-15-9
Cleans at scaled weight.
12-9-6
Ring Dips

RX

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

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